Primer To Kickstart Your Keto Journey

The ketogenic diet is a high-fat, low-carbohydrate eating plan

Know what foods to eat and avoid

To start a keto diet, you need to know what foods to eat and what to avoid. The keto diet is a high-fat, low-carb diet that can be challenging to start and maintain. Here are some guidelines on what to eat and what to avoid:

Eat:

• Fatty foods: These will make up a large part of your diet, typically 60-80% of your daily calories. Choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey are good options.
• Fatty fish: Salmon, trout, tuna, and mackerel are great choices.
• Eggs: Pastured or omega-3 whole eggs are best.
• Dairy: Full-fat dairy products like butter and cream are allowed.
• Vegetables: Focus on non-starchy, fibrous, and low-carb veggies like kale, broccoli, spinach, asparagus, mushrooms, peppers, green veggies, tomatoes, and onions.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are great options.
• Healthy oils: Extra virgin olive oil and avocado oil are good choices.
• Avocados: Whole avocados or freshly made guacamole are delicious and healthy.

Avoid:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, and other sugary treats are off-limits.
• Grains and starches: Wheat-based products, rice, pasta, and cereal are high in carbs and should be avoided.
• Fruit: Most fruit is high in sugar and should be limited, except for small portions of berries like strawberries.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas are high in carbs and should be avoided.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips are starchy and should be limited.
• Low-fat or diet products: These often contain added sugars and unhealthy fats.
• Unhealthy fats: Processed vegetable oils and mayonnaise are best avoided.
• Alcohol: Beer, wine, liquor, and mixed drinks can knock you out of ketosis. Choose low-carb options if you drink.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts often contain artificial sweeteners and other unhealthy ingredients.

Increase healthy fats

The keto diet is a low-carb, high-fat diet that can help your body burn fat for energy and potentially reduce the risk of certain health issues. It is important to increase your healthy fat intake when starting a keto diet, as this will make up a large portion of your daily calories.

• Choose high-fat proteins such as pork, 80/20 ground beef, chicken legs and thighs, duck, chicken with the skin on, turkey legs and thighs, and sausage.
• Eat whole, full-fat ingredients and say goodbye to low-fat and fat-free products. Opt for full-fat dairy and avoid "light" or "low-fat" products.
• Use different fats for different flavors. Fats can change the flavor of a dish and add variety to your meals. For example, cook vegetables in butter or peanut oil, or drizzle olive oil over cooked veggies and meats.
• Garnish with high-fat foods such as cheese, avocado, and cured meats. These add flavor and nutrients to your dish.
• Add healthy fats to your coffee or tea, such as coconut oil, butter, or heavy whipping cream.
• Make your own dressings and dips using mayonnaise, sour cream, and heavy cream. Adding a couple of tablespoons of these to a salad is an easy way to increase your fat intake.
• Snack on high-fat nuts and seeds, such as pecans, walnuts, macadamia nuts, and Brazil nuts.
• Use grass-fed butter or ghee when cooking. You can also add it to your grilled steak or fish for extra flavor.
• Eat avocados plain or with a drizzle of olive oil, salt, and pepper. They can also be easily disguised in desserts, like chocolate avocado mousse or brownies.
• Choose fatty cuts of red meat, fatty fish, and poultry with the skin on.

Maintain protein intake

Maintaining your protein intake is crucial when starting a keto diet. Protein is one of the most important macronutrients, and it has many essential roles in the human body. When following a keto diet, it is important to eat enough protein to supply your liver with amino acids to make new glucose for cells and organs, such as your kidneys and red blood cells. Not consuming enough protein can lead to muscle mass loss.

So, how much protein should you eat on a keto diet? Generally, it is recommended to get between 10% and 20% of your calories from protein sources, ideally whole foods or quality supplements. For most individuals, this amounts to a daily protein intake of around 1.2 to 1.7 grams per kilogram of body weight. However, this range can vary depending on factors such as activity level, age, and health goals. For example, older adults and children may need a higher protein intake, and those engaging in resistance training may require up to 1.6 grams per kilogram of body weight.

When it comes to meal planning, aim for a minimum of 20 grams of protein at every meal. This helps ensure that amino acids are absorbed into the muscles effectively. It is also important to spread out your protein intake over two or three meals instead of consuming most of your protein in a single meal. Additionally, try to incorporate a variety of protein sources into your diet, such as lean meats, fatty fish, Greek yogurt, nuts, seeds, and protein supplements.

While it is important to maintain adequate protein intake, excessive protein consumption can prevent ketosis. This is because consuming too much protein can cause a condition called gluconeogenesis, where protein is converted into glucose. Therefore, it is crucial to stay within the recommended protein intake range and not exceed it by a large amount.

Plan meals in advance

Planning meals in advance is a great way to ensure you stick to your keto diet. It can be a challenge to adapt to the keto diet, especially as it is likely to be a radical departure from the way you are eating now. Planning meals in advance can help you to avoid the pitfalls of eating high-carb foods and can also save you time throughout the week.

There are plenty of keto-friendly recipes and meal ideas available online, in cookbooks, and on food blogs. You can use these to build your own custom menu. Many meal delivery services also offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.

When planning your meals, it is important to remember that the keto diet is a high-fat, low-carb, and moderate-protein diet. It is important to eat plenty of vegetables to ensure you are getting all your necessary vitamins and minerals, as well as fibre. Reach for nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers.

You can also make low-carb ingredients swaps to make your favourite meals. For example, use zucchini noodles instead of regular noodles in your pasta dish.

It is also important to remember that keto diets can be restrictive, so it is a good idea to prioritise your social life and make smart choices when dining out. You can check the menu ahead of time, ask the restaurant for nutrition information, stick to meat and veggie options, and opt for a side salad instead of a starchy side like fries.

Manage stress

Starting a keto diet can be stressful, especially if your job or personal life is already demanding. High levels of the stress hormone cortisol can elevate your blood sugar levels and hinder your body's ability to enter ketosis. Therefore, it is important to manage your stress levels before and during your keto journey. Here are some tips to help you manage stress:

• Get enough sleep: Aim for 7-9 hours of quality sleep each night by sticking to a consistent sleep schedule.
• Exercise regularly: Physical activity can help reduce stress and also aid in achieving ketosis. Remember to start slowly and include low-intensity exercises when adapting to the keto diet.
• Try relaxation techniques: Practices such as meditation or yoga can help you relax and manage stress levels.
• Prioritize self-care: Make sure to schedule downtime and engage in activities that bring you joy and a sense of calm.
• Maintain a social life: Social connections are important for your overall well-being. Continue to socialize and choose keto-friendly options when dining out.
• Plan your meals: Planning your meals in advance can reduce stress and help you stick to your keto diet.
• Seek professional guidance: Starting a keto diet can be challenging. Consider working with a nutrition professional or dietitian to ensure you are getting the proper nutrients and support.

Frequently asked questions